Monounsaturated fats are a type of unsaturated fat mainly found in vegetable foods such as olive oil, canola oil, peanut oil, sesame oil, sunflower oil, nuts, seeds and avocado. (See Reference 1) The American Heart Association suggests that 25 percent of 35 percent of the daily calorie intake be provided by fats, the majority of which should be unsaturated, either poly or monounsaturated. (See Reference 1) Monounsaturated fat are predominant in the Mediterranean diet and promotes heart health. (See References 1 & 5)
Monounsaturated Fats
Monounsaturated fats, or omega-9 fatty acids, have the characteristic of being liquid at room temperature and slightly solid at lower temperatures--such as in the refrigerator. They are called monounsaturated because, chemically, they have one double bond. Polyunsaturated fats have at least two double bond, whereas saturated fats do not have any double bonds. Monounsaturated fats contain the same amount of calories as other fats: 9 calories per gram. (See Reference 1)
Heart Health
When monounsaturated fats are consumed instead of trans and saturated fats, they contribute to lowering total and LDL--the bad cholesterol--which help reducing your risk of suffering from heart disease or stroke, according to the American Heart Association. Moreover, foods rich in monounsaturated fats usually are good sources of vitamin E. This fat-soluble vitamin is a powerful antioxidant able to fight free radicals and protect you from cardiovascular diseases and cancer; the Institute of Medicine recommends 15 mg daily for adults. (See Resource 1)
Healthy Oils
Olive oil, one of the main features of the Mediterranean diet, is often cited as a great source of monounsaturated fat and contains almost 10 g per tablespoon, as per the USDA National Nutrient Database. However, there are a few other oils containing high proportions of monounsaturated fats such as canola oil, with 9 g per tablespoon; peanut oil, with 6 g per tablespoon, and sesame oil, with 5 g per tablespoon. Moreover, olive, canola and peanut oils contain around 2 mg of vitamin E per tablespoon; sesame oil only contains 0.2 mg for the same serving. (See Reference 2)
Nuts and Seeds
Nuts and seeds are also an important sources of monounsaturated fats. An ounce of nuts provides between 7 g and 17 g of monounsaturated fats, with macadamia nuts containing the most, followed by hazelnuts, pecans, almonds, cashews, peanuts and pistachios. A serving of one ounce of pumpkin seeds contain close to 4 g of monounsaturated fats; 1/4 cup of sunflower seeds, 3 g, and 1 Tbsp. of sesame seeds, about 2 g. Two tablespoons of peanut butter provide close to 8 g of monounsaturated fats. Nuts and seeds are also good sources of vitamin E. (See Reference 2)
Mediterranean Diet
Olive oil is the main source of fat in the Mediterranean diet, which also includes nuts and seeds in moderation. For this reason, the Mediterranean diet is know as being a diet rich in monounsaturated fats. The benefits of this diet have been known for many years and include a reduced risk of developing cardiovascular disease and cancer and a lower incidence of Parkinson's and Alzheimer's disease, according to the Mayo Clinic. Part of these health benefits are definitely due to the monounsaturated fats but can also be attributed to the higher intake of vitamin E, fiber, plant foods, phytonutrients and antioxidants. (See References 3 & 5)
References
- American Heart Association: Monounsaturated Fats
- USDA National Nutrient Database: Fatty Acids, Total Monounsaturated Content of Selected Foods Per Common Measure
- American Heart Association: Mediterranean Diet
- National Institutes of Health Office of Dietary Supplements: Vitamin E
- Mayo Clinic: Mediterranean diet: Choose this heart-healthy diet option
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